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4 Day Split Upper/Lower Workout Program for Women

Workout Program For Women

Monday: Upper (Strength Focused)

1. Flat Machine Press 4 sets 6 reps
2. Dumbbell Row 4 sets 6 reps
3. Shoulder Press 4 sets 6 reps
4. Lat Pull Down 4 sets 6 reps5. Plank 4 sets 20 Secs
6. Hyperextensions (glute focused) 3 sets 12-15 reps

Tuesday: Lower (Strength Focused)

1. Smith Squat 4 sets 6 reps
2. Deadlift 4 sets 6 reps
3. Reverse Lunges 4 sets 6 reps
4. Leg Press 4 sets 6 reps
5. Hip Thrust 4 sets 6 reps

Thursday: Upper (Hypertrophy Focused)

1. Incline Dumbbell Bench Press 3 sets 12 reps
2. Seated Cable Row 3 sets 12 reps
3. Seated Dumbbell Press 3 sets 12 reps
4. Lat Pull Down 3 sets 12 reps
5. Dumbbell Bicep Curl 2 sets 12 reps
6. Tricep Extensions 2 sets 12 reps
7. Abduction Machine 3 sets 12-15 reps

Friday: Lower (Hypertrophy Focused)

1. Goblet Squat 3 sets 12 reps
2. Dumbbell Deadlift 3 sets 12 reps
3. Bulgarian Split Squat 3 sets 12 reps each side
4. Hack Squat 3 sets 12 reps
5. Gulteator with 1-second hold at the bottom 3 sets 12 reps

Our workout program for women is designed as a high octane workout that can be done in the gym, or even at home. Each day is designed for specific parts of the upper and lower body. By splitting the workout program for women like this offers your body the opportunity to rest and rebuild the important muscles. This will lessen the impacts of fatigue and injury while providing you with impactful results.

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